Kohlrabi (Cooked) - How Many Calories?

How many calories are in cooked kohlrabi?

Kohlrabi boiled, drained and prepared without added salt provides 29 calories per 100 g. This entry covers the edible swollen stem, also called yer lahanası or alabaş in Turkish. Leaves and dishes with added oil are different preparations. Raw kohlrabi has its own table. [1]

A portion or a cup of cooked kohlrabi

A weighed 150 g cooked amount gives 44 calories. The reference cup of cooked slices weighs 165 g and gives 48. Both are weights after cooking and draining. Whole kohlrabi vary in size, so there is no single calorie value for “one.” Peel and boil it, then weigh the portion you will eat. Boiled carrot portions also use the weight after draining cooking water.

How much fibre and vitamin C does it provide?

Per 100 g, the record contains 1.1 g fibre, 54 mg vitamin C and 340 mg potassium. A 150 g portion gives 1.65 g fibre and 81 mg vitamin C. Its protein content is 2.7 g; kohlrabi can supply the vegetable part of a meal without replacing a protein food on its own.

Is raw or cooked kohlrabi better?

There is no single best option. Raw kohlrabi is crunchier, while boiled kohlrabi is softer; preference and tolerance can guide your choice. Comparing the two per-100-g tables does not establish a universal percentage of vitamin loss. Water content, variety and preparation can differ. When comparing vitamin C foods, keep the preparation and edible amount in view.

Using it in meals during weight loss

Boiled slices can form the vegetable part of a meal, with added oil or sauce calculated separately. A low-calorie vegetable does not make an oily dressing low-calorie. Leave room for different vegetables rather than relying on kohlrabi alone or expecting it to prevent a particular disease. This unsalted record still contains 21 mg sodium per 100 g; no added salt does not necessarily mean zero sodium.

[1] USDA National Nutrient Database, Standard Reference 28 (2015), 11242. Source data archive.